CFCody 1. Conditioning 21-15-9 Overhead Squat (115/80) HSPU – Open Standards 500m Row 2. Gymnastics Conditioning If you best set of unbroken Muscle ups/strict pull ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest If you best set of unbroken Muscle ups/strict pull ups is between 15-20 reps complete: 3 sets […]

Happy Birthday Tammy!!! You don’t look a day over 25! CFCody WOD 1. Conditioning AMRAP 20: 50 Wall Ball 14/20 50 Double Unders 40 Box Jumps 20/24 40 Toe To Bar 30 Chest To Bar pull ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle Ups/ring dips *This can […]

OPEN GYM 12-1pm OLYMPIC LIFTING 5:30-6:30pm Active Recovery Day!

CFCody & Comp WOD 1. Conditioning With a running clock… AMRAP 5: 21 Box Jumps 20/24 21 DL (95/65) Rest 2:00 AMRAP 5: 15 Cal Row 15 FS (95/65) Rest 2:00 AMRAP 5: 9 Burpee’s 9 Thrusters (95/65)

CFCody WOD 1. Stamina Conditioning EMOMx10 Odd: 10 OHS, 95/65 Even: 10 C2B Pull ups *If you are unable to keep 10 reps in :50 sec find a number that you can..stay consistent. 2. Strength Conditioning 5 rounds NOT for time of:* Max Push Press, Bodyweight Max TTB *No rest between movements, 3 minute rest […]